Yes, you have indulged by now. You have woken up with a sugar coma, a slight hangover from the Holiday Party, or puffy eyes from not getting enough sleep. Well, get over yourself and get moving. You had fun celebrating but now you need to add balance and workout too. The goal over the Holidays is not to lose weight; but to maintain activity level and keep your muscles moving and strong.
Incorporate these cardio blasts to your workouts and your ars will be thanking you.
Cheers and Happy Holidays!
Coach Erin Kreitz Shirey
Cardio Blasts
Wednesday, December 21, 2011
Strength Workout - Grab Heavy Weights and Get Started!
All you need are heavy weights, a medicine ball if you have one, and some water. Be ready to sweat, push it, and have fun challenging your body. Limited time is not an option- the workout can be catered to your time schedule. Push it, engage your muscles, and have FUN!
Cheers!
Coach Erin Kreitz Shirey
Strength Workout on You Tube
Cheers!
Coach Erin Kreitz Shirey
Strength Workout on You Tube
Coach Erin's Holiday Tips to Squeeze in Exercise and Feel Good!
When it comes to the Holiday Season, people think they have to give up their exercise regime and jump start it in January. However there are many ways to work up a sweat and keep the belt notch where it is, if not one less come January. To be thinking about it is already a big step, since you are aware of the potential challenges you’ll be faced with that zap your time. Take these tips and fit them into the month of December. The guarantee is you’ll be strong, have energy to deal with the unexpected visits, parties to plan and shopping to accomplish. Hopefully you can even have a few minutes to yourself.
1. When doing your holiday shopping, work up a sweat! According to the American Heart Association, you need 10,000 steps a day. Why not make all of those steps count at the Mall.
· Try to park farthest away from the Mall’s entrance when possible, even in the rain. Park on the opposite side of the Mall from where you will be shopping, and speed walk your way to the store.
· Use the stairs! It is so easy to want to hop on an escalator, but use the stairs. If you have a munchkin in a stroller, yes, use the elevator, but then take an extra lap around the Mall.
· Wear a pedometer. Monitor your steps. If you’ve completed most of your shopping, window shop at a speedy pace until you reach your magic “number”.
2. Take a family bike ride through your neighborhood to enjoy the Holiday lights.
· Why not make it a family tradition to go on a bike ride 2x/week during the holiday season? Do it when everyone is home from school and work, just before dinner time. You can make a game of whose house you like best, and who has the most phenomenal decorations. It will provide great dinner conversation, and if everyone is biking together, a special way to have family time.
· For safety, make sure to have everyone wear reflective clothing, helmets, and bike lights.
 |
| Enjoying the lights while the legs are working hard |
3. Why not have caroling parties?
· Caroling is such a special tradition that should have a re-growth for its healthy aspects. Gather up a group and take your “caroling” to the hillier neighborhoods. Create games with seeing “who will get to ring the doorbell first”, which will keep people on their feet and the pace fast.
· Turn your caroling party into a scavenger hunt. Create a list for everyone to get: One candy cane, one Christmas card from last year, one jingle bell, etc. You’ll be surprised at how much of a workout it is when competition is involved!
4. When wrapping your gifts, take a break in between each wrapped gift to do exercises.
· This sounds timely, but it will make your gift wrapping much more fun and also energetic. In between each gift you wrap, do a set of 12-15 repetitions of squats, push – ups, lunges, dips or hold the plank for one minute. If you put on your favorite holiday flick, such as Love Actually, you won’t even know the time has flown by. At the end of the Movie, you will have done strength work as well as gotten your gifts wrapped.
5. Try to squeeze in 20-30 minutes to go for a run or walk by yourself.
· When it seems as if you are rushing from one appointment to the next, and you don’t have time for yourself, it is imperative to set aside a little me-time. As challenging as it may seem, if you can wake up 30 minutes earlier, run on your lunch break or bike after work you will feel much better. To have that time to clear your head and rev up your endorphins at once is priceless. Carve it out of your schedule 3x/week and you will truly make it through the holiday season with ease!
Use these tips and have fun. The Holidays are about the memories you share together, and this year they can be memories of exercising through the season.
When not chasing after her two little girls or teaching fitness classes, Erin Kreitz Shirey is the CEO/Master Trainer/Running Man Laugh filled Coach and Owner of Power Fitness PDX. An award winning trainer recently named 2011 Most Motivational Personal Trainer by Alameda Magazine, and currently the Top 10 Finalist for PFP Personal Triner of the Year, she has written for various athletic publications, been a contributing editor on the hit morning show, Better, and has fitness DVD’s arriving late 2011. Erin has a BS in Kinesiology, is an ACE Certified Personal Trainer, Fit to Deliver Pre and Postnatal Certified trainer and Sports Nutrition Certified. Visit Erin and learn more about her trainings at www.powerfitnesspdx.com
Monday, December 12, 2011
On the 12th Day of Christmas....
1. My trainer said to me: "Make myself count this week and take time to wake up for Power Fitness PDX before the 2 week holiday break! If I start a habit of not exercising this week, it will be that much harder to get started again come 2012! There is a Tiger on my tail and I need to keep running!".
2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11
3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/
3 Hours to PASS – Your personal assistant to life -$140
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
Pre & Post Challenge Measurements - $40
2 AT Home workouts -$40
2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.
Power Fitness PDX Workout Tank Top - $30
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant- $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11
4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!
Add On Workout:
1. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
2. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
3. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
5. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
25 Dive Bomb Push Ups
Complete 2-5X/Through
Cheers and see you in class this week, and if not there, running around town!
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology, ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 a- po box 1077, alameda, ca 94501 e- powerfitnesspdx@gmail.com w- www.powerfitnesspdx.com
2. My Trainer gave to me:
$200 savings when buying a 6 month membership to Power Fitness PDX & $25 gift certificate towards Personal Training with Coach Erin!!
6 Month Membership (3x/week): $1140 Normally - YOU pay only $940
$65 savings when buying a 3 month membership to Power Fitness PDX & $20 gift certificate towards Personal Training with Coach Erin!!
3 Month Membership (2x/week): $405 Normally- YOU pay only $340** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.14.11
3. My Trainer also extended to me the Challenge Special through
Friday, December 16th:
$75 off the Power Fitness PDX Power of YOU NEW YOU Fitness Challenge!
February 20th -April 27th
First meeting & Pre Challenge Measurements held Wednesday, February 15th
You pay $650 & have a confirmed space!
It filled early last year and will fill faster this year
Incredible growth. Incredible challenges. Incredible potential unveiled.
Limited to 18 people.
Normally $725
Includes:
10 weeks of Power Fitness PDX 3x/week - $475
** Class options – M/W/F 5:45 am or Tu/Th 6:14 am **
2 bonus classes incorporated to 4 weeks just for Challenge participants -$80
3 Workshops on balancing nutrition/fitness/wellness/
3 Hours to PASS – Your personal assistant to life -$140
1: 30 minute 1:1 Sessions with Trainer Erin Kreitz Shirey $65
Pre & Post Challenge Measurements - $40
2 AT Home workouts -$40
2 Training Runs for a 5K Run Walk May 12th- $30 (race is Mermaid Race- wonderful series!-http://www.
Power Fitness PDX Workout Tank Top - $30
Support and goodies from many businesses to help you keep healthy and fit throughout the Challenge
Final Celebration Night with Prizes for Every Challenge Participant- $300+ value
Value of services $1350 ** Email Coach Erin to RSVP for a space and PayPal you (or check) **
Expires 12.16.11
4. MY Trainer gave to me a:
FUN NEW WORKOUT TO DO AT HOME OVER HOLIDAY BREAK!!
Add On Workout:
1. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
2. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
3. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
4. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
5. 15 Prisoner Squats
15 Reverse Jump Lunges on each leg
15 Burpees
15 High Knee Tuck Jumps
15 Reverse Crab Dip Opposite Toe Touches
15 Military Style Full Sit Ups
25 Dive Bomb Push Ups
Complete 2-5X/Through
Cheers and see you in class this week, and if not there, running around town!
--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology, ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269 a- po box 1077, alameda, ca 94501 e- powerfitnesspdx@gmail.com w- www.powerfitnesspdx.com
Wednesday, December 7, 2011
Power Fitness PDX Holiday Party: Special Night- Incredible TEAM- Dynamic Goals Met
Friday, December 2nd, 2011, was Power Fitness PDX's Holiday Hoopla Party!!
 |
| Ali, Kate, David, Annie & Dave |
 |
| Estie starting some toasts |
Wine, Tucker's Ice Cream Cakes, Wii- Just Dance 3, laughter heard throughout the neighborhood, competitive Corn Hole and an entrance by Mrs. Clause!!
 |
| Joe found Mrs. Clause- aka Tina |
 |
| Estie & Sonia |
 |
| Your celebration drink of choice: Baileys, Absinthe, Merlot |
 |
| Annie, Coach Erin, Jeanne- together Annie & Jeanne have passed NUMEROUS goals! SO proud to be the short Coach between these two tall dynamos!!! Hey sweet Veronica- what are you thinking back there? |
 | ||||||
| Someone said LINE UP!! |
 |
| Not quite sure even how to put words to this photo- Proud, Hmmm, What the Heck? |
 | ||
| For some reason- our photo of the incredible Tucker's cakes won't rotate -A sign that in order to Eat Cake, you must Move It too! |
It was a special night by many and fun for everyone. For some PFPDX'ers, it was the first time they got to introduce their partners to the team they have been waking up early to train with. For others, it was an opportunity to get dressed up and show their strong bodies and all the hard work they have accomplished. For everyone; it was a night full of laughter, support, good cheer, and much love. While we didn't drop and do 20 push ups,
we did celebrate all the push ups completed throughout the past year.
Cheers to YOU and your hard work.
Cheers to YOU for pushing yourselves and allowing me to push you.
Cheers to YOU for reaching outside your comfort zone and physical limits.
Cheers to YOU for believing in yourselves and
when you didn't allowing me to believe in you and tell you daily to:
Dig Deep. Play Hard.
while you
Challenge the Power of YOU!!
 |
| Ali, Estie, Dave...Just Dance 3...fierce fun!! |
Sunday, December 4, 2011
Twelve Days of Christmas- Workouts #1-#4 - 15 minute blast workouts each day
Twelve Days of Christmas- it is a busy time of year. Try to fit in these workouts- you can do them in your home with minimal equipment and minimal time. Have fun and with any questions please contact Coach Erin
Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle
Day #3-
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x
Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute.
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x
Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com
Day #1-Begin and Be STRONG
Grab your timer and set for 1 minute increments
Grab one set of light weights- 5 lbs preferred
Do 3 rounds of:
1. Jumping Jacks with weights- Arms go to the side with hands parallel to shoulders, not above
2. Walking Push Ups - Push Up position, push up, walk hand over hand to the right side. Push Up, walk hand over hand to the left side. Repeat for one minute.
3. Reverse Jump Lunges holding weights by your sides
4. Speed Skaters
5. V-Sit position Figure 8's- Sit on the floor, tuck bum and bring belly button in towards spine, hold both weights or one weight in hand and make a figure 8.
Day #2-Tabata 2
Grab your timer and set for Tabata intervals of 20 seconds on: 10 seconds rest. Complete:
1 minute Jumping Jacks
1. Burpees - 8 Tabata Rounds = 20:10
2. Mountain Climbers with knees tucked under and rotating to cross your midline - 8 Tabata Rounds = 20:10
3. Squat Jumps - remember tangible touch of fingers to the ground when in squat position to have each rep count- 8 Tabata Rounts = 20:10
4. 1 minute plank
5. 1 minute bicycle
Day #3-
Grab your jump rope & Heavy Weights (8/10/12/15 lb)
count = "1 Alligator, 2 Alligator, etc. "
30 count High Knees
30 count Speed Skaters
20 reps of each exercise with Heavy Weights:
1. SBO-Squat-Bicep-Overhead Press
2. Heavy Weight Pull Through
3. Single Arm Row on each side
4. Heismans Jumping over Weights
5. 10 Push Ups- 10 count Reverse Plank - repeat 3x
Repeat whole workout 3x
Day #4- Cardio Craze Day
Grab Timer, set for 1 Minute.
Complete:
Wide Jumping Jacks
Burpees with Push Ups and Wide Feet
Reverse Knee Jump-Pull Through (rotate legs each rep)
Repeat 5x
Videos for above workouts coming soon.
* When not teaching, training, or writing fitness columns, Coach Erin can be found running with her kids around the East Bay and motivating others to do the same. Erin Kreitz Shirey was voted 2011 Alameda Magazine Most Motivational Personal Trainer. Come train with her in Power Fitness PDX mornings at the beach! www.powerfitnesspdx.com
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